Rethinking Where to Start with Breathwork

Lost in the hype

If your system is already running on empty, diving straight into intense breathwork can actually make things worse.

I’ve seen it (and experienced it) more times than I can count. People come into breathwork thinking they just need to “breathe deeper” — and they end up pushing through sessions like a workout. Instead of feeling light and balanced afterward, they feel dizzy, heavy, or overstimulated.

Breathwork should bring your system back into balance, not push it further out.

Why “Deeper” Isn’t Always Better

When I first started teaching breathwork, I thought “the deeper the breath, the better the result.”
But I quickly realized — most people don’t breathe well to begin with.

I’m not talking about advanced techniques or performance breathing. I mean everyday, functional breathing — the kind your body does without you thinking about it.

Modern life pulls us away from that.
Poor posture, endless sitting, and chronic stress all restrict how we breathe. The diaphragm — our main breathing muscle — stops working as it should. The neck, shoulders, and upper chest take over.

So when we try to “breathe deeper” on top of that, we’re often just adding more tension. It’s like trying to fill a twisted balloon — the more air you blow in, the more pressure you create, not expansion.

Before we work on the depth of the breath, we need to restore its function.
And that starts with the body.

Not All Breathwork Is Created Equal

There’s a huge spectrum of breathwork styles out there — and each one works differently for your body and nervous system.

• Functional breathing (like Buteyko or Oxygen Advantage) retrains your natural breathing mechanics — slow, nasal, and efficient.
• Conscious connected breathing (used in Rebirthing or Holotropic work) helps release emotions and stored tension — but it can be too intense for those already fatigued or anxious.
• Pranayama practices range from energizing ones like Bhastrika or Kapalabhati, to calming ones like Nadi Shodhana (alternate nostril breathing).
• Box breathing or coherent breathing are simple, powerful tools for focus and calm — great if you’re new to this.

They’re all useful — but only when your body is ready for them.
If your breath is reversed (belly pulling in on inhale) or your chest is locked, no technique will “work” the way it should.

The body always tells the truth.

Here are two ways to start reconnecting your body and breath 

Chest Opener with Active Breath

Releases the upper back and opens the chest for better rib mobility.

1. Stand tall, feet hip-width apart, shoulders relaxed.
2. Interlace your fingers behind your back.
3. Inhale through your nose — open your chest, lift your sternum slightly, feel the ribs expand sideways.
4. Exhale slowly — soften your shoulders, relax your jaw, and feel your spine lengthen.
5. Repeat for 8–10 slow, mindful breaths.

You’ll instantly feel your breath flow more easily.

Diaphragm Activation (Seated or Supine)

Reconnects you with your natural, functional breathing pattern.

1. Sit or lie down comfortably with one hand on your chest, one on your belly.
2. Inhale through your nose — let your belly rise first, then your chest.
3. Exhale through your nose — let your belly gently fall.
4. Continue for 5 minutes, feeling the movement soften and smooth out.

This is the foundation for every other breathing technique.
Once it feels natural, you can safely explore energizing practices like Bhastrika — what I like to call “yoga coffee” for your body and brain.

When the Body Leads, the Breath Follows

Once your breath becomes functional, everything else begins to shift.
The nervous system calms down. Focus improves. Recovery speeds up.

That’s when breathwork becomes healing — not just another trendy biohack.

Start where you are.
If your breath feels tight, move.
If your mind races, slow your exhale.
If your posture collapses, lift your chest and breathe again.

You don’t need to force your way into better breathing.
You just need to remember how to let your body do what it was designed to do.

Ready to Begin?

Join one of my classes or schedule a private consultation - Click Start for FREE— and learn how to make your breath a tool for energy, balance, and calm anywhere you go.